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Things That Would Change With A Foot Massage Every Night

Things That Would Change With A Foot Massage Every Night

The thought of a relaxing foot massage can help you get through even the longest of days.

Almost everyone loves getting a foot rub. Finding that one source of tension on your foot can make all your worries melt away. In fact, massage is one of the greatest tools that medicine has. It can improve a variety of physiological and psychological ails with only a few minutes a day.

The benefits of regular massage are astounding. When placed correctly, the human touch alone can reduce inflammation, improve circulation, improve your health, and reduce your stress all at the same time.

Here are just a few of the things that will change when you give yourself a foot massage every night.

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You Will Have Healthier Feet

Your feet take the brunt of the work. Whether you stand on concrete or pound the pavement, your feet are the first parts of your body to make contact with the hard ground. Depending on how active you are and the shoes you wear, this can lead to having some pretty fatigued feet

Nightly foot massages will help your joints and your muscles deal with the daily stress they are subject to. Massage can help not only relieve joint pain, but it can also help your feet recover if you do end up injuring them.

Foot massage also helps people who have flat feet deal with daily pain. Some people have issues with the ligaments in their feet. These ligaments do not hold their feet up and this causes their arches to collapse. A lot of people have this and do not notice any major issues. However, some people with flat feet can have serious foot pain even after simply walking down the street.

This foot pain is often referred to as plantar fasciitis. If you have plantar fasciitis, you will usually have long-term heel pain that is often caused either by inflammation or by the deterioration of the tissues that should be supporting the arch of your foot.

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It does not matter whether you are on your feet all day or you have long-term issues with your feet, you can combine massage with some exercises to help prevent injuries or soreness in your feet. All you need to do is perform a few exercises somewhere between three to five days a week to make sure that you are protected from heel to toe.

You Will Have Lower Blood Pressure

Since foot massages can help you lower your stress and anxiety, it makes sense that they can also lower your blood pressure by extension.

If you suffer from high blood pressure due to stress, you should add foot reflexology into your regular routine. Nightly foot massages can help relieve the negative factors of intoxicating chemicals or vaping e-cigs that are likely to be at the root of your high blood pressure.

Researchers studied healthcare workers who work with dementia patients. This job is exhausting, both mentally and physically. Researchers found that only a 10-minute foot massage helped improve the staff’s mood and helped them deal with anxiety. They also found that their blood pressure was lowered by extension.

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You Will Be Able to Deal With Anxiety

When you are stressed out, you might like to think about getting a massage. That relaxing thought might help you deal with anxiety and depression when you need a way to move forward.

If those are the kinds of thoughts that enter your mind when you’re feeling down, you should treat yourself to a foot massage. Daydreaming about massages is fine, but actually giving yourself a foot massage is even better.

Learning simple techniques can be done fairly quickly, so there is no reason not to give your feet a rub whenever you need to calm down.

You Will Improve Your Circulation

Massage therapy and foot reflexology both help improve circulation around the body. Massaging your feet the right way can help make sure that your blood flows swiftly around your body and reaches all of the areas that need it.

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Good circulation will leave you feeling warmer, breathing easier, and just generally feeling better overall. You can get all this simply by giving yourself a foot rub.

You Will Have Better Sex

All the previously listed benefits will  also help contribute to you having a better sex life. Less stress, less anxiety, and even better circulation will all help make sure that you have more satisfying sex on a regular basis.

A foot massage can also help with this all on its own. The feet offer powerful erogenous zones. When done correctly, a good foot massage can help you get the night off the ground quickly.

Conclusion

These are just some of the many benefits of regular foot massage.

Massage should be an important part of your overall health routine, just remember not to undergo intensive types of treatment on injuries without first consulting your doctor.

Featured photo credit: Karl-Ludwig Poggemann via flickr.com

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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